Change Your Thinking

Change the way you are thinking to change your body!!! Realize that what you believe and think causes you to feel a certain way, which causes you to do certain things, which ultimately leads to specific results. Of course, your results usually reinforce your beliefs and thoughts, resulting in either a positive outcome or a vicious negative cycle. This is usually how events happen: Starts with your Thoughts > Feelings > Actions > Results. If you don’t like your results, become aware that what you have been thinking may have gotten you there. With practice, you can change your thoughts about eating, physical activity, and anything else, to get the results you want. The only disability in life is a negative attitude. .. Are you feeling guilty for all the Easter goodies you ate yesterday? Well dont feel bad, just do something about it. Get in a good workout, go for a walk, be active, and stay positive! If you don't like something about yourself then make a move to change it. You are only given one life, do you want to live your whole life wishing you would have taken better care of it? Are you sick of being overweight? Then do something about it. Stop blaming someone or something else for why you are overweight or not living your best life. You make your own life. Make it a good one.

I am in love with Jamie Oliver

Have you watched Jamie Oliver's new show Food Revolution yet? If not, you should. Get your kids to watch it with you. I love him. I love his attitude, his will power, determination, and his philosophy of we are all eating in todays world. This is his wish, "“I wish for your help to create a strong, sustainable movement to educate every child about food, inspire families to cook again and empower people everywhere to fight obesity.” This is a 20 minute video of Jamie talking about his work of educating people about food. He discusses his work in England on school lunch programs, and presents a series of alarming statistics and real world examples of people dying form diet-related diseases.

Success Story with Slim In 6

I really like this success story because I think Jennifer can relate to so many moms out there. It is so easy to put everyone else before yourself. I talk to a lot of moms who are tired, overweight, depressed, and the saddest part is they have lost all self esteem. The good news is the reason they are talking to me is because they are asking for help. They want to change the path they are on. Slim In 6 is almost always the prduct that I recommend to them. It's a 6 WEEK program! In 6 weeks you can change your body. To try the Slim In Six or any other Beachbody workout program check out my website or email me with any questions. Have a wonderful day!

How many times do you chew your food?

Do you know how many times you are supposed to chew your food before swallowing? I asked my husband and was surprised that he stated 20 times. He was right!
Most of us are not aware that the process of digestion actually takes a whole lot of energy. In fact, we burn over 10% of our available "fuel" every day just digesting our food!
So a good rule is: chew every bite of food well. About 15-20 times before swallowing.

On this surface, this may sound like it wouldn't do much, but we're now discovering how many ways this practice unleashes our hidden energy.
Digestion starts in the mouth. If we skip that process, we only get a fraction of the nutritional value of our food. When we gulp down partially chewed food, tremendous stress is put on our digestion and zaps us of our vital energy via several pathways.
Over 70 million Americans are affected by various digestive diseases at any given time.
Most disease goes untreated and unreported, according to the National Institute of Health.
Sometimes these digestive problems don't even manifest in a sore stomach - only in fatigue.
So slow down, and chew your food!

I am so excited! More and more people are drinking Shakeology and getting GREAT results! I am getting tons of questions about it so here are a few FAQ for everyone. Please feel free to email me if you have anymore! ashlee.e.mac@gmail.com

Should I continue to take Activit® or other multivitamins along with Shakeology?
Because of the way Shakeology is formulated, one shake pretty much covers your body’s normal daily requirement for vitamins and minerals. However, if you’re following a recommended exercise routine, your body is likely using up those nutrients at a faster rate. For example, if you’re doing P90X® or ChaLEAN Extreme®, hard-charging routines that burn more calories along with vitamins and minerals, you may need some additional supplementation—like Activit. Due to the digestive enzymes in Shakeology, taking Activit at the same time you drink Shakeology will help your body to better absorb all the nutrients.

Can I take Shakeology and P90X Peak Health Formula?
If you are using P90X Peak Health Formula, then only 1 serving/scoop of Shakeology is recommended per day. If you are taking any other supplements in addition to Shakeology and P90X Peak Health Formula, then watch your total intake to ensure you do not exceed Tolerable Upper Intake Levels for copper, magnesium, manganese, and zinc. The Tolerable Upper Intake Level for Copper is 10mg/day, for Magnesium 350 mg/day, for Manganese 11 mg/day, and for Zinc 40mg/day.

I already have some Meal Replacement Shake. Should I throw it out and switch to Shakeology?
You don’t have to throw it out. Meal Replacement Shake is a high-quality protein shake. Shakeology offers a wide array of nutrients on top of protein. Because Meal Replacement Shake has higher sugar content and less fiber, a good time to use it is around the time you are exercising (Results and Recovery is also good for this purpose). Shakeology is a better option for a meal that’s at least 2 hours before a workout or 1 hour afterwards.

Can I take this and the Results and Recovery Formula?
Yes, but not together! Results and Recovery Formula should only be taken during or after exercise when you’ve been exhausting your body’s blood sugar. At any other time, Shakeology would be your preferred option.

Should I still take an omega supplement?
While the flax seed and Chia seeds in Shakeology provide some omega-3 fatty acids, it is still recommended you take the Core Omega-3™ supplement to meet your daily requirement.

How about Core Cal/Mag?
The recommended daily allowance of calcium is 1,200 mg for women and 1,500 mg/day for post-menopausal women. Shakeology provides 500 mg of calcium, so it is recommended to supplement with Core Cal-Mag™ to meet the daily recommended allowance. Due to the digestive enzymes in Shakeology, taking Core Cal-Mag at the same time you drink Shakeology will help your body to better absorb the nutrients.

Does this mean I won’t have to eat veggies anymore?
Unfortunately, no. Fresh fruits and vegetables will always be important for a healthy, balanced diet. Shakeology can help you fill in the nutritional gaps that occur when you’re too busy to eat the right balance of fruits and veggies. Plus, it’s much easier to tuck Shakeology into a purse or backpack than a head of lettuce!

Is it OK to drink more than one shake per day? Or to replace more than one meal per day?
Yes, but it is not recommended to replace more than 2 meals per day.

There is no food coloring. How is one mix green and the other brown?
The ingredients (herbal powders, grass powders, vegetable powders, Spirulina, Chlorella, plus some of the fruit and berry powders) make the color green. The base of chocolate blend is also green, but the chocolate and cocoa powders turn the color “chocolate.”

Why does the Chocolate flavor have more protein?
The serving size for Chocolate is 8 grams higher than for Greenberry. The extra ingredients added for the chocolate blend (mostly chocolate powder and cocoa powder) add an additional 2 grams of protein to the serving size.

With what kind of protein is it made?
The primary source of protein is from whey, which comes from milk. Whey is one of the most bioavailable protein sources. Translation: it rapidly gets to work on repairing your muscles, and the amino acids are easily absorbed and used by your body.

Are the milk sources of protein antibiotic-free?
Yes, the whey protein used in Shakeology is free of antibiotics.

Is it a good source of fiber?
At 3 grams per 140 calories, Shakeology is a balanced source of fiber. More importantly, its fiber sources are varied, coming from apple pectin, flax, Chia meal, and Yacon. Yacon also happens to be one of the best prebiotic sources known to man.

Can I drink this right before a workout?
Shakeology would be a better option than a full meal prior to working out. However, if it’s immediately before a workout, you’d be better served by something with more sugar and less fiber for rapid absorption, such as the Results and Recovery Formula or Meal Replacement Shake.

Can I drink this right after a workout?
Again, it’s better than many other options available but less perfect than something designed primarily for this purpose, such as the Results and Recovery Formula.

Does it contain caffeine?
Shakeology contains no caffeine. It does contain green tea extract, but the caffeine has been removed.

Is Shakeology vegetarian?
Yes. In fact, the only non-vegan ingredient is whey protein, which comes from milk.

Are all of the ingredients organic?
With the complexity of sourcing over 70 ingredients from all over the world, it was not possible to certify all the ingredients as organic. However, they have been carefully selected and processed under strict controls to retain the highest density of nutrients possible.

Shakeology mentions “whole-food ingredients”—what does this mean? How can it be possible when it’s ground to a powder?
Shakeology uses several whole-food sources of nutrients rather than using only synthetic extracts or isolates (like some multivitamin pills). The benefit of whole-food-derived ingredients is that the nutrients are preserved as close to their natural state as possible and are therefore delivered to your body in the most holistic way possible. Your body will better absorb and more efficiently use the nutrients from whole-food sources. The process of converting a food from its natural state to a powder, if done incorrectly, can destroy the nutrients in that food. With Shakeology, we ensure the highest levels of nutrients are preserved through strict temperature-controlled drying and processing.

Can I mix this in with food I’m cooking/baking?
Cooking or heating Shakeology would destroy many of the nutrients in Shakeology and upset the nutrient balance. It’s highly recommended that you drink it at room temperature or cooler.

Is it safe for people with diabetes?
Because needs vary for each person with diabetes, it is recommended you check with your doctor first. However, since Shakeology is a low-caloric meal replacement with a lower glycemic index than most meals, it should be acceptable for most people with diabetes.

Can I give it to my kids? Is it safe for kids?
Because the needs of every child may vary, please check with your pediatrician. However, since Shakeology is a healthy drink with low sugar and a wide variety of nutrients, it is a much healthier option than many other drinks or snacks on the market. You may want to start out with a smaller serving size until you are sure of the child’s tolerance. It is not recommended to be given as a meal replacement for children younger than six years old without first checking with your pediatrician.

What about pregnant women and nursing mothers?
Shakeology should only be taken by pregnant women and nursing mothers under the direction of their physicians.

Is it safe for people with gluten allergies or celiac disease? It says gluten-free on the package, but the label lists wheatgrass and kamut grass as ingredients.
After extensive testing, Shakeology has been found to be 100 percent gluten-free. As such, Shakeology should be an appropriate snack or meal for people suffering from gluten allergies or celiac disease. However, since individual allergies and conditions vary, it is recommended to test a small dose first before proceeding with a full serving.

Does Shakeology interfere with any medication?
While Shakeology has been tested as safe for most people, you should always consult with your physician if you are on any medication (especially heart medication, since Shakeology contains Vitamin K1) or if you have any other unique health conditions.

The three questions I get asked personally the most are:

Is it worth the price?

YES! I know it's a lot of money but you have to look at the big picture.

One shake is worth over $40 in veggies! This breaks down to about

$4/serving which is less than the cost of a meal. You can eat a days worth

of food and never get the amount of nutrition that you will get in one

shake. If you factor in the cost of everyday drinks like smoothies,

Starbucks, fast food, etc why would you NOT spend $4 on something that is

much better for your health? Shakeolgoy comes with a 30-day, bottom of the

bag, guarantee. If you don't like it, return it. But none of my customers

have returned a bag yet.~ If you really like this product and want to

reduce your cost, become a coach. As a coach, I get a 25% discount. A

lot of people become a coach after trying Shakeology just to get the

discount.

"You're pregnant should you be drinking that?"

This is nothing but healthy, natural food!!! If I went through the

McDonald's drive through and ordered 2 Big Macs you would say, "Oh, how
cute! One for you and one for the baby!" I think it's really sad that in
today's world nobody thinks twice about the garbage they are putting in
their mouths but if I want to drink an anti-cancer, super vitamin powered
drink everybody gets nervous! This drink is fitness for your insides!!!

"Are you sure your son should be drinking that?"

My son is only 2 so his little body is pretty much running perfect all the

time. Because his system doesn't really need an extra boost, I don't give
him a whole shake. He usually does have a few gulps from my shake and
loves it! Considering that most kids now-a-days are living off pop tarts,
cocoa pebbles, and drive~thrus, NO I DON'T WORRY ONE SECOND about my son
having~Shakeology~whenever he wants it. What I worry about is the other

kids.

Order Shakeology HERE

Never Give Up

Are you living your BEST life? Stop giving excuses to yourself why you can't exercise, can't eat right, can't follow your dreams! This guy has overcome more challenges than most of us will ever have to face and he doesn't make excuses. You shouldn't either. Only you can make your life better!

Applesauce Pancakes Recipe

YUMMMMY Applesauce Pancakes Recipe

Ingredients
2 cups of whole wheat pancake mix
2 eggs
1 tsp. ground cinnamon
1 cup applesauce
1 tsp lemon juice
1/2 cup of skim milk

Directions

In a large bowl, stir together pancake mix and cinnamon. Make a well in the center of the pancake mix. Add the eggs, applesauce, lemon juice and milk; stir until smooth.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Workout outside with your Uggs

My sister and I went for a walk the other day and I made her add a resistance workout to it. She was a good sport and did everything I told her to. The flannel coat and Ugg boots are completely optional attire. If you want to do this the only equipment you will need is a resistance band.

Warm Up

5 min walk easy pace

In between the exercises continue on your walk/run outside for 5 minutes and then add another exercise. I recommended 12-15 reps for most of the exercises and you can do 1-3 sets of each exercise.

1. First exercise is BICEP CURLS (12-15 reps)

Stand in middle of resistance band. Grasp handles, palms up. Curl the resistance band toward the shoulders. Keep elbows still. Exhale. Lower to starting position. Repeat.

BICEP #2 Hammer Curls (12-15 reps)

Position the resistance band underneath your feet. Keep back straight. With arms down at sides, grab the resistance band making sure the band has tension to begin with. Keeping elbows at size, slowly raise hands toward the shoulder and slowly return to starting position. Count to 2 on the way up and 2 on the way down.

Shoulders #1 Military Press (12-15 reps)

Stepping on your resistance bands, with band behind your shoulder, raising from shoulder level to full extention above your head. Kate did one arm at a time bacause she was using heavy resistance tubing that didn't stretch long enough to lift 2 hands over her head at the same time.

Shoulders #2 One Arm Front Raise (12-15 reps)

Keeping your body straight and your elbow nearly locked, raise your arm up in front of your body. Do not swing. Go up to about eye level, then slowly return to the starting position. Finish your reps and then switch arms

Shoulders #3 Lateral Raises (12-15 reps)

Stand in the center of the resistance bands with your legs shoulder width apart. Grasping the band handles and place them by your thighs. You can also start with the handles touching. Next, raise your arms out to the side until they are parallet to the floor. As your arms go up, keep the palms facing down. Slowly lower your arms and repeat the exercise. Exhale as your arms go up.

See the struggle in her face? :)

Chest #1 Chest Press (12-15 reps)

The band can actually make this exercise feel tougher,but you always have control over the level of tension by moving closer or further away from the center of the band.

Wrap the band around the tree behind you and hold handles in both hands so that the bands run along the inside of the arms. Position yourself far enough away from the tree so that you have tension on the bands. Squeeze chest and press arms out in front of you, keeping the band stable. Do not lock the elbows.

Tips

• Don't let the elbows go too far back as you bring the arms in. This could strain the shoulders, and you want to keep all the work in the chest.
• Keep the motion slow and controlled -- try not to use momentum.

Chest #2 Push Ups on a tree (build up to 15 reps)

1. Stand up straight facing the tree and place your palms flat against it. Stand far enough away from the tree so that your elbows are straight but not locked. Keeping your body straight, bend your elbows and bring your nose towards the tree. Then push into the tree with your hands to come back up. Your heels may lift up slightly, but try to keep them as close to the floor as you can. Do not bring your hips or buttocks forward. A common mistake is to let the hips come towards the tree, which arches your back. Keep your body as straight as you can. You are just bending and straightening the elbows.

Leg Work: Walking Lunges (20 lunges -10 each side)

Here's how to do it:

• Stand upright, feet together
• Take a controlled step forward with your left leg.
• Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
• Push off the with your right foot and bring it forward to starting position. This completes one rep.
• Next step forward and repeat with the right leg.
• Muscles worked: Glutes, hamstrings and quads.

Tree squats (2 sets of holding for 30 seconds)

Liam and Kate are trying to motivate each other to do this exercise.

If holding the squat for 2 rounds of 30 seconds each is too easy then add a leg lift to make it more challenging. It will do the trick.
We only went on a 2 mile walk for this workout so we ran out of time to add more exercises but there are LOTS more you could add. I had a lot more planned but I had already laughed at Kate enough for one day. We had a good time getting outside with Liam and the dogs.

Do I need Prebiotics?

Everyone has two types of bacteria in their body at all times, the good and the bad. The goal is to have more of the good bacteria than the bad. When you take antibiotics, you need to eat foods such as yogurt to keep the good bacteria in your stomach because the antibiotics destroy both the good and bad bacteria. Probiotics are foods containing live, beneficial bacteria such as yogurt, buttermilk, miso or kefir and are the most recognized foods providing ‘good’ bacteria for the digestive system. Prebiotics are the food to help the probiotics grow and multiply. They are the food for your ‘good bugs’. Probiotics means “pro-life” and are the good bugs. The digestive tract is home to over 400 species of microorganisms. Some are ‘good bugs’ and are ‘bad bugs’ or unhealthy bacteria. Two of the most common strains are lactobacilli and bifidobacteria. It is believed that if a positive balance of good bacteria is maintained, the bad bacteria are less able to cause disease and irritation. Here are some health benefits to taking probiotics: inhibits growth of ‘bad bugs’, or bacteria that cause disease synthesizes vitamins, primarily B vitamins increase availability of nutrients, decrease lactose intolerance, decrease symptoms of GERD (gastro-esophageal reflux disease), decrease prevalence of allergies and boosts the immune response. Prebiotics are food for probiotics. Consequently, the more you can feed and care for your ‘good bugs’, the healthier you can be! I never knew the difference between Prebiotics and probiotics. Once I started drinking Shakeology I learned that most people have 2/3's bad bacteria in their digestive track and 1/3 good bacteria. Intestinal microbes can die off by the millions with illness, stress, medication use, and poor diet, but what we eat is the most important factor in keeping the gut healthy. Good bacteria feasts on fiber. The bad guys love refined sugar and animal fat. The reason most people have the most bad bacteria is because people are not eating "real" food anymore. If you have too much bad bacteria in your system you may have noticed the following symptoms Dierrhea. Canker Sores, Irritable Bowel Syndrome (IBS), Urinary Tract Infection, Constipation Lactose, Intolerance Chronic, bad breathe, Vaginal Yeast Infections, Crohn’s Disease, Ulcerative Colitis, Allergies or Hay fever, Hypertension, Kidney stones, Small Bowel Bacterial Overgrowth, High Cholesterol, Asthma, Fatigue Roscacea, acne or other skin problems, Migraines, headaches, or increased in mucus production. As you can see, bad bacteria are overrunning our digestive systems and we are becoming more prone to acute health problems. I know this list is long but doesn't this sound like the symptoms most Americans are complaining about in today's world?

The good news is you can prevent many of these problems by looking at your diet. Stop eating junk and eat REAL food. Add one Shakeology to your daily menu and ensure that you are getting all the Prebiotics you need. After drinking one Shakeology drink each day for a week, I noticed that I felt better and had a lot more energy to complete my daily tasks. Shakeology not only has the Prebiotics to keep your body healthy by helping to reduce the bad bacteria but also has many vitamins and minerals to improve your immune system. Start today to improve your health for tomorrow!!!

What to do after P90X

Have you ever wondered what to do once you've conquered P90X®? It's easy
to keep up the intensity level of P90X with the One on One with Tony Horton
series. Get up close and personal with Tony as he takes you behind the
scenes to show you what he does to keep in shape in his home. No sets, no
cast, NO MERCY.
Everything you loved about P90X is here, with lots of Tony's trademark
humor that'll keep you laughing even while he's taking you to the limits of
"muscle confusion" for more X-level results. Plus a lot of the workouts are
shorter in length, to help you create a custom-tailored schedule to get in the
best shape ever.
Tony will automatically Bring It to your front door in a new and crazy way
every month. You'll get a convenient collector's wallet to store your DVDs,
plus you'll get free surprises like cool fitness gear and other killer workouts
sent to you throughout your subscription.
So check out One on One with Tony Horton for just a penny while the deal
lasts—this March only. You can watch the Tony One on One trailer and visit
my Web site for more details.



If you’re curious about the One on One program, now’s the time to try it. If you order it during the month of March, you’ll get the 1 cent deal, too. There’s a 30 day money back guarantee, so if you don’t like it just cancel your subscription. Otherwise, you’ll get a fresh Tony Horton routine every 30 days.

More treadmill routines

Lots of people are inside workout on a treadmill this time of year. To keep yourself from being bored and turning your treadmill into a dust collector here a few different routines to spice up your life. My favorite is the 30 minute walk or run routine because you can do this walking, so even if you're tired you can talk yourself into walking for only 30 minutes. It has great inclines so your booty will be working overtime.

A (Not Boring) Treadmill Workout:

Total time: 45 minutes

Walk at 4.0 at 7.5 incline for 4 minutes
Jog at 6.5 at 1.0 incline for 5 minutes
Repeat walk + jog 2 times
Jog at 6.5 at 2.0 incline for 3 minutes
Run at 7.0 at 1.0 incline for 3 minutes
Sprint at 8.0 at 1.0 include for 1 minute
Jog at 6.0 at 1.0 incline for 1 minute
Sprint at 8.0 at 1.0 incline for 1 minute
Run at 7.0 at 1.0 incline for 1 minute
Jog at 6.5 at 1.0 incline for 3 minutes
Walk (cool down) for 5 minutes

30-Minute Treadmill Run

Time: 30 minutes

Incline: 1%

Minutes Run (mph)

0-5 5.5-6.0 (warm-up)

5-7 6.0

7-9 6.5

9-10 7.0

10-12 6.0

12-14 6.5

14-15 7.0

15-16 6.0

16-17 6.5

17-18 7.0

18-19 6.0

19-20 6.5

20-21 7.0

21-22 6.5

22-23 6.3

23-25 6.0

Rock Your Body Challenge: 3s and 5s treadmill challenge

Or my favorite one of all 30 Minute walk or run treadmill routine